Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Walking Lunges
10 Banded Good Mornings
10 Scorpions
10 Glute Bridges
60 Seconds Speed Steps
Weightlifting
Front Squat (Work Up To Heavy Triple or 3RM)
Today we are doing 1 1/4 Front Squats, with the intent of more time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top. Build to a 3RM over the course of 5-6 sets. Scale option: (3 Rep Front Squat, no quarter)
Metcon
Batwings (Time)
600 Meter Run
30 Deadlifts (225, 155)
30 Lateral Burpees
This workout should be done at 90% effort, with the lateral burpees done at maximal effort. Deadlifts should be capable of being done in 3 sets or less. 9 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
30 Banded Pull Throughs
60 Seconds Elbow Plank